Finish Strong - 5K: 3 months

This 12-week training plan is for the individual who is already able to run at least 1 mile and has been exercising regularly for 3 months. The focus of the plan is to provide a systematic approach to running regularly in order to achieve the initial goal of finishing a 3.1 mile run and/or setting the stage for more extensive training (i.e., longer or faster runs) in the future. If you have not met this criteria you might want to consider choosing the Walk-to-Jog plan prior to this plan.

Anatomical Adaptation: After you are warmed up do 1 set of a basic whole body strength workout. The focus should be on proper form but resistance should be very light. Do 10-12 reps at approximately your 20-25 rep max.1. https://drive.google.com/open?id=0B639_98Ql3-3MnpES01XSVRvd002. https://drive.google.com/open?id=0B639_98Ql3-3VFlVQ2I5dEJ3OXc

Sample Day 2

0:25:00

Strides 1

wu: jog 5 min. perform stride wo: preferrably on the grass or soft surface run 6 x 30 left-foot steps. Goal = hit your 30 steps in 19-20 seconds or less. Not even close to an all out effort. On the recoveries skip 60 times (30 skips each leg alternating) easy. Include walking in recoveries. Perfect form! Cool down for 10 minutes. This workout should be easy zone 1-2.